Cool your bedroom to fall asleep faster
Why it matters
For falling asleep, your body needs to lower its core temperature to trigger the sleep cascade and melatonin release. A hot bedroom sends the brain signals that it’s time to stay awake. Research shows that keeping your bedroom around 18°C helps you fall asleep faster, enjoy deeper sleep, and experience fewer nighttime awakenings
How to do it
- Keep your bedroom temperature around 18°C
- Use light, breathable bedding
- Avoid hot showers right before bed
Science snap
A bedroom temperature near 18°C helps your body enter sleep more quickly and reduces nighttime awakenings
Contra-Note
There are no known contraindications for healthy adults. This is not medical advice. If you have any health conditions or are undergoing treatment, consult your doctor
Contra-Note
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Mechanism & Key fact
As you get ready to sleep, your hypothalamus signals your body to lower its core temperature by around 0.5–1°C, which slows metabolism and cues the release of melatonin, the hormone responsible for making you feel sleepy. A cooler bedroom helps accelerate this natural cooling process, reducing the time it takes to fall asleep and improving sleep depth. Research suggests that keeping the bedroom at approximately 18°C can improve sleep efficiency by up to 25%, decrease nighttime awakenings, and promote more restful sleep overall. Maintaining a cool sleep environment is a simple yet powerful way to support healthy sleep patterns
Pro tips & Myth-buster
- Air out your bedroom before bedtime
- Choose natural fabrics for your bedding
- Myth: “Warmer means cozier.” — Fact: Excess warmth can block melatonin production
- Myth: “Windows shouldn’t be opened in winter.” — Fact: Brief airing, even in winter, helps improve sleep